Carb Cycling 101

[twalent34]

Brotastic advice dude! Casein before bed...simple carbs following workout...7 meals a day...carb cycling...ALL BROSCIENCE

[MohrAvaMohr]

Good stuff!!

[lamarodom]

those are way too many carbs on day 1 and 2 if you're trying to lose weight(fat)

you can cycle 3 days on strickly no carbs just fibrous carbs and protein & just watch all the weight fall off. i do it all the time and no it aint water weight blah blah blah.  alot of stuff personal trainers say is just recycled out dated crap. 1-2 pounds per weight is a bunch of crap.

[Devin1400]

Why not just go in a caloric deficit when losing fat and a surplus when gaining muscle? losing weight is based on calories not carbs, no?

[95melefante]

by the "post-workout" you mean the simple carbs right?

[peazythatsmeazy]

Fantastic vid, JR. Subscribed.

Question: When you say "6 days on, 1 day off," does that mean you go through 2 cycles and then just relax for that 7th day? Hope to hear back from you, mate. Cheers!

[SaucePhilosophy]

Can I use carb cycling even if I haven't just gone through a bulking phase? If I have an average amount of muscle but I want to lower my BF% below 10 to get well defined can I by carb cycling or do I need to gain a lot of muscle first?

[anthony9460]

Is carb cycling safe for a 15 year old?

[guitarukulele051296]

what'd you say at like 2:50? the weight and palance? not making fun, just couldn't understand second word lol

[barthelfitness]

@guitarukulele051296 take your weight in pounds

[avatarcollides2day]

@guitarukulele051296

we palacin in Trinidad

[avatarcollides2day]

@guitarukulele051296

We palancin in Trinidad

[95melefante]

are nuts okay to eat even though they have a little bit of carbs, i need to get my fats

[LTMagic21]

@95melefante yeah...

[erfrye]

yea nick

[razattack1337]

great way to carb cycle is to eat a cow for 1-2 days then go back to normal then eat another cow

[joshwakbak3]

Excellent logo! :D

[BayAreaKING]

Cool...where do you learn all this stuff from?

[1984beast]

@BayAreaKING plagiarism

[goanyways]

dont worry tho j im gonna watch your 'secret to burning fat vid :) peace

[Foxman56]

Barthelfitness IS BLOWING UP!

[GrEaTeSt786]

love the logo :)

very well explained

thankz JR

[95melefante]

can we eat vegetables on our no carb days?

[barthelfitness]

@95melefante yes, so most of the meals are proteins and veggies in place of the dense carbs such as rice and pastas

[xirons]

new logo looks good.

[nextbigthing]

Good explanation of carb cycling. I do this from time to time. What if your low carb day (off day from the gym) falls before your high carb day? So if Sunday you have a low carb day and then Monday is legs, high carb, won't the low carb day affect you in the gym giving you less energy? That's what I've noticed.

[barthelfitness]

@nextbigthing I like to plan my workouts according to my diet when im cycling. I like to do my leg workout on the high or low day, if i do it on the high day i like to do it later in the day so i have some stroed glycogen in me from the carbs!

[goanyways]

so what is normal amount of carbs then would you suggest 1 gram per pound of body weight? Sounds pretty realistic given the number you suggest for high carb day and low-medium. thnx dude all the best from Toronto

[barthelfitness]

@goanyways if your looking to build muscle and not loose fat, i usually go about 100 grams over bodyweight

[goanyways]

@barthelfitness I'd like to lose some fat or at the very least continue building muscle which should in turn speed up the metabolism and fat burning process. I'm 150lbs just about, I know that eating 250 carbs is not gonna help me like 100 would to get to my ideal of 10%body fat or somewhere around it whether a little less or more. I figure you are trying to bulk up and not shed fat until pre-competition but overall I think i'm around the 13% mark for fat, still want to lose some.

[duweyjoe]

I actually like the logo. Its simple and recognizable

[abercromboict]

logo and intro was awesome... maybe a little longer on screen time

[Hoontae]

Hey JR, logo looks great, really professional!

I was wondering if you could answer a quick question... Would you consider pasta a simple or complex carbohydrate? Also same question about fruit, specifically a banana? (which i think is a simple due to the sugars in it but not sure)

[95melefante]

@Hoontae depends on the type of pasta. if it's just normal pasta, its simple, if its whole grain or whole wheat, then its more complex. and fruits are simple carbs

[TheFilletShow]

@95melefante Regardless of whether it's white or whole-wheat/whole-grain, the type of carbohydrate is technically complex. Starches (amylose/amylopectin) are polysaccharides in which many glucose molecules are linked together with varying degrees of branching. The glycemic index of white foods nevertheless tends to be high because the branching of the structure allows it to be digested by enzymes very rapidly in the GI tract. So the big difference usually comes down to fiber/protein complex

[TheFilletShow]

*protein/fiber which are generally present in higher amounts in whole-grain/whole-wheat foods, which increases the time the consumed food spends in the stomach and thus lowers the rate at which it makes it through the intestine and deposits into the bloodstream (hence, lower GI). That's why a complex carbohydrate source like white bread (with no fiber) can have a much higher GI rating than a carb source like apples (which have mostly sugars) due to the huge difference in fiber content.

[Hoontae]

@TheFilletShow so how fast can pasta digest in the body as opposed to other complex carbs, eg oats ect? seeing as its high glycemic and complex? (which seems kinda strange)

BTW does the characteristics of brown/white pasta apply to brown/white rice as well?

[barthelfitness]

@Hoontae Not sure whats going on here, but i want to clear up.....theres no such this as a simple and complex carb? Maybe he is meening there are simple types of pastas while still being complex type of pastas?

[Hoontae]

@barthelfitness ok well im still confused... basically should i eat pasta or stay away from it?! does it absorb quickly or is it slow release?

[barthelfitness]

@Hoontae you can eat pastas, i prefer rice as I notice i dont get as bloated from eating allot of it, just try to consume whole wheat if you do

[TheFilletShow]

@barthelfitness What I was trying to get at is that simple/complex don't necessarily correlate with high GI/low GI, respectively. The term "complex" simply refers to the way in which the glucose molecules within the particular carb source are organized via chemical bonds. Starches come in two varieties: amylopectin (highly branched structure) and amylose (linear, not as branched). It's the branching in amylopectin that allows it to be digested much faster than amylose, so therefore a starch with

[TheFilletShow]

@barthelfitness a higher ratio of amylose to amylopectin will get digested slower overall. Add in the fact that whole wheat pasta has a significantly higher fiber content than white pasta in general (and usually more protein which slows down digestion in the gut), you get the lower GI rating. Fiber usually makes the big difference, which is why apples (which have a lot of sugars in the form of disaccharides) are actually a low GI food. Hope that helps!

[barthelfitness]

@TheFilletShow i was talking about pastas, dont know where the apple came in! awwwww im confused

[TheFilletShow]

@barthelfitness Haha the moral of the story is that complex doesn't necessarily mean low GI and vice versa; all pastas have complex carbs, but that alone doesn't necessarily make them low GI (white pastas are made up of complex carbs in the form of starches but have little protein/fiber to slow digestion and absorption into the bloodstream). On the other hand, apples, even though their carbs are simple (in the form of sugar) are low GI b/c of their high fiber content (especially w/ the skin on)

[barthelfitness]

@Hoontae I suggest to consume fruit only in mornings and post workout, its a better form of sugar...but its sugar. Also try to consume mostly whole wheat pastas, some good white pastas are macaroni but the whole wheat pastas are better glycemic wise

[maccsta]

Logo looks professional, but the B looks like an M. Fitness for Male and Female was my first thought, maybe that was the intention. Needs a splash of colour and It'll be great!

[barthelfitness]

@maccsta I have a bunch of copies with colors just uploaded the basic one

[Billynayshere]

legit logo

[43Steelerss]

thats a good way to do it .. i also like doing it like that 0.5 g of carbs for 3 days then carb up the 4th day ..probably gonna try that way too when i'll be cutting..

[43Steelerss]

@43Steelerss i meant 0.5 g of carbs per pound of bodyweight..